Learning all about the fruits of health

Obesity, one of the most common conditions which is increasingly being seen globally, comes in two shapes - apple and pear. The former condition is when fat accumulates around the belly. In the latter, fat deposits itself around the hips and thighs. Each condition has specific health problems associated with it. A look at the disadvantages of apple-shaped and pear- shaped people and how to combat them

Did you know that the worldwide average trouser waist sizes for men have risen from 85 cms to 90-93 cms since the 1960s? It is a universal truth that nowadays people are carrying around more weight on their bodies owing to the tremendous degree of change in food intake and activity since the last century. More than half of all U.S. adults are overweight and 22 per cent are obese. In Australia, 48 per cent men and 34 per cent of the women are either overweight or obese.

The UAE is no different with nearly 35 per cent people falling in the obese category.

Everyone knows that excess weight is bad for health. But not many know know that it is the location of this additional fat on the body that can increase your risk of health problems in future.

Apple-shaped people have a tendency to store their body fat around the abdomen and chest surrounding internal organs such as the heart.

The pear-shaped, however, are inclined to store their fat on the hips and thighs, just below the skin. And while it is mostly men who tend to acquire a pot-belly - the example of a classic apple shape - it is women who usually become pear-shaped.

Pot-bellies better watch out!

Apple-shaped people, however, have to be more careful than the pear-shaped because they run a higher risk of contracting heart disease, stroke, diabetes, high blood pressure and gall bladder disease. Although 'apples' and 'pears' might have similar body weights, these diseases progress faster and more seriously in 'apples' than in 'pears'. The fat globules that float around the abdomen are much larger and more mobile than those which rest around the hips and thighs. These can be injected into the bloodstream more rapidly and an excess of these can result in coronary disease and diabetes.

Obesity increases your risk of high blood pressure as well, because every extra kilogram of weight needs an extra 29kms of blood vessels and the heart has to pump that much harder to get the blood circulating through these vessels resulting in coronary diseases and diabetes. So, men with pot bellies had better watch out.

Also after menopause, when a woman's biological needs of breast feeding and childbearing decrease, her excess fat settles around the middle rather than the hips increasing the risk of heart disease. Cardiac arrest is the number one killer among women at this age followed by cancers.

According to Dr. V. J. Sebastian, cardiologist at Welcare Hospital, overweight apple-shaped men are more prone to high blood pressure, diabetes, high lipids, coronary heart disease, insulin resistance, osteoarthritis, gallstones, gout and certain cancers. The less obvious problems with excess weight include back pain, sore knees, snoring and getting overtired.

Many people tend to overlook the skin problems associated with overweight people. Underneath the fold of fat that makes up the gut, it is hot and damp, making it ideal for micro-organisms to survive, resulting in a type of eczema that forms under the fat layer causing itching and rashes. Similarly, with the feet, in non-breathing leather shoes and heavy socks, skin rashes become frequent."

But, warns Dr. Sebastian, "Body shape is just one of the factors to be considered when assessing your risk for disease. Other factors, such as family history, tobacco use and cholesterol levels also play a role. A person who exercises regularly, doesn't smoke, has acceptable cholesterol and no family history of heart disease may be heavier than his ideal weight and still have less risk than a skinny, pack-a-day smoker with high cholesterol."

The medical complications of apple-shaped obese people are profound, Dr. Sebastian explains. The two major reasons for the hospitalisation of obese people are respiratory distress and congestive heart failure. In apple-shaped obese people, excess weight places pressure on the highly vascularised regions of the body. The patient can possibly suffocate and, because of lack of oxygen, he or she could be too confused to call for help.

'Beating the bulge'

Belinda Rennie, consultant nutritionist at the Osteopathic Health Centre, Dubai, believes that losing fat involves more than eating lesser quantities. "It means taking a whole new look at what, how and when you eat. Eating a high-fat diet of fast foods, rich dairy products and meat encourages those fat cells to balloon. Whereas if you eat filling, low-fat foods such as wholegrains, vegetables, pulses and fruit you are more likely to have stable blood sugar levels, less circulating insulin and less chance of depositing fat.

"Spreading your meals over the day kickstarts your metabolism and that begins with having a light, nourishing breakfast. Plan time during the day to eat a salad-based lunch such as tuna salad, or have your main meal at lunch when your digestive strength is at its highest. Research shows that people who spread their eating over the day rather than having most of their calories at night have lower cholesterol levels," she says.

Normally, nutritionists refer to a food pyramid as a guide to planning balanced food intake.

"Problems linked with abdominal fat have become such a big issue in Australia that a well-known health professional, Dr Gary Egger, has actually designed a Gut Buster programme for men. Trialled in New South Wales, the programme was later adopted by many general practitioners as a way to get men more active. Essentially it brings to light the fact that men tend to skip meals, and focuses on the what, when and how to eat for men. Dr Egger advises that skipping breakfast is an invitation to excess weight.

"If you have to skip a meal, then skip dinner. Don't skip lunch because you will find yourself snacking on the wrong foods at 5-6pm. The Gut Buster programme helps you understand and break old habits and cultivate new ones," says Belinda.

Getting down to the attack

Eating differently and increasing mobility are the ways to go for the gut. When 'Apples' lose weight, they reduce the fat in the upper body, so they look different (and reduce their risk of disease). 'Pears' also tend to lose fat in the upper body, so even when they lose weight, their overall shape does not change much. In short, a 'Pear' will always be a 'Pear'.

According to Devraj R, manager, Planet Fitness, "There aren't specific exercises for different body types. The same exercises work for everyone.

"Body fat percentage is generally accepted as a better gauge of fitness than weight. When in ideal shape, body fat will make up about 14 per cent - 17 per cent of a male's body weight and 21 per cent - 24 per cent of a female's. Anything over this and you fall into the obese category. The remainder of the body's weight is composed of water (55 per cent-60 per cent), muscle and other lean tissue (10 per cent-20 per cent), and bone and minerals (6 per cent-8 per cent